Mayhem Affiliate – At Home – Sat, Aug 3

Crossfit Lillington – Mayhem Affiliate – At Home

Warm Up (No Measure)

4:00 Clock

20 Jumping Jacks

10 Side Plank Reach Throughs (each side) – (drop to knees if needed)

10 Scap Only Push Ups

5 Inchworms to Push Ups

5 Sit Ups

Athletes Notes

Jumping Jacks

Side Plank Reach Throughs

Scap Only Push Up

Inchworm to Pushup

Sit Ups

Bodyweight Metcon

()

Bodyweight: Pressing Endurance (Checkmark)

Every 3 Minutes x 4 sets

8 Pike Push Ups with 10 second hold in last rep

24 V-Ups

8 Pike Push Ups with 10 second hold in last rep

Every 3 Minutes x 4 sets

12 Kipping Handstand Push Ups with 10 second hold in last rep

24 V-Ups

12 Kipping Handstand Push Ups with 10 second hold in last rep

Athletes Notes

Workout Strategy and Flow

I am giving you 2 options today – one will be more challenging than the other due to the technical skill required.

Get ready for a shoulder/core burn and a sweat! A little pressing endurance work with a hold at the top and some good ole core in between.

Pike Push Up – on the final rep, hold it overhead for 10 seconds. Keep that back from arching and think about pressing the floor and away. You should be able to do 8 reps unbroken and the hold unbroken.

If this volume feels a bit too much for you at the moment, you can scale back to 5 or 6 reps! Something you can do without stopping.

If you have the skill, you can complete Kipping Handstand Push Up , again these are prescribed at 12 reps, but if you cannot do 12 reps unbroken + the hold then complete as 8 reps.

V-Up – depending on how proficient you feel in this movement, you may want to break these up into 2 sets of 12. Keep in mind that the holds overhead are going to fatigue your core as well.

FLOW

0:00 – 3:00 8 Pike Push Ups with 10 second hold in last rep, 24 V-Ups, 8 Pike Push Ups with 10 second hold in last rep…..rest in the time remaining

3:00 – 6:00 Repeat for set 2

6:00 – 9:00 Repeat for set 3

9:00 – 12:00 Repeat for set 4

Substitution

Pike Push Ups –> scale to 12 Pike Shrugs with a 10 second hold at the top or even 8 Bear Crawl Alternating Shoulder Taps (L+R=1) with a 10 second hold in the bear hover position

V-Up –> Tuck Ups or Modified Tuck Ups

Scaled

Every 3 Minutes x 4 sets

8 Bear Crawl Alternating Shoulder Taps (L+R=1) with a 10 second hold in the bear hover position on final rep

24 Quarter Sit Ups

8 Bear Crawl Alternating Shoulder Taps (L+R=1) with a 10 second hold in the bear hover position on final rep

Mayhem Moms

Every 3 Minutes x 4 sets

12 Crush Grip Seated Dumbbell Strict Press with 10 second hold in last rep

24 Quarter Sit Ups or Flutter Kicks

12 Crush Grip Seated Dumbbell Strict Press with 10 second hold in last rep

Bodyweight: Strength (Checkmark)

For Quality

12-10-8-6

Bodyweight RDLs or Banded Good Mornings

ATG Split Squat (each) (pause for 2 seconds in bottom position)

-rest 1:30 between sets-

Athletes Notes

Demo Videos

Bodyweight RDL or Banded Good Mornings

ATG Split Squat – with 2 second pause in bottom

The ATG Split Squat is a newer movement. I highly recommend listening to Coach Michael from Mayhem Performance Coaching explaining this movement to ensure you are doing it properly.

Flow

12 Bodyweight RDL , 12 ATG Split Squats (left) , 12 ATG Split Squats (right)

-rest 1:30-

10 Bodyweight RDL, 10 ATG Split Squats (left) , 10 ATG Split Squats (right)

-rest 1:30-

8 Bodyweight RDL, 8 ATG Split Squats (left) , 8 ATG Split Squats (right)

-rest 1:30-

6 Bodyweight RDL, 6 ATG Split Squats (left) , 6 ATG Split Squats (right)

-rest 1:30-

Substitutions

ATG Split Squat regression

Scaled

For Quality

4 sets of:

8 Bodyweight RDL Wall Tap

6 ATG Split Squat regression (each)

-rest 1:30 between sets-

Mayhem Moms

No modifications. If you need to, see the split squat regression above.

Minimal Metcon

()

Minimal: Pressing Endurance (4 Rounds for weight)

Every 3 Minutes x 4 sets

12 Seated Dumbbell Crush Grip Strict Press (50/35) with 10 second hold in last rep

24 V-Ups

12 Seated Dumbbell Crush Grip Strict Press (50/35) with 10 second hold in last rep

Athletes Notes

Workout Strategy and Flow

Get ready for a shoulder/core burn and a sweat!

A little pressing endurance work with a hold at the top and some good ole core in between.

Crush Grip Seated Dumbbell Strict Press – on the final rep, hold it overhead for 10 seconds. The weight you select you should be able to do all 12 unbroken and hold for 10 seconds unbroken . The dumbbell should be stacked over your shoulders and the center mass of your body. Keep that back from arching and press that dumbbell up and away.

V-Up – depending on how proficient you feel in this movement, you may want to break these up into 2 sets of 12. Keep in mind that the holds overhead are going to fatigue your core as well.

FLOW

0:00 – 3:00 12 Seated Dumbbell Crush Grip Strict Press (50/35) with 10 second hold in last rep, 24 V-Ups, 12 Seated Dumbbell Crush Grip Strict Press (50/35) with 10 second hold in last rep…..rest in the time remaining

3:00 – 6:00 Repeat for set 2

6:00 – 9:00 Repeat for set 3

9:00 – 12:00 Repeat for set 4

Substitution

V-Up –> Tuck Ups or Modified Tuck Ups

Minimal: Strength (Checkmark)

For Quality

12-10-8-6

Dumbbell Good Mornings

ATG Split Squat (each) (pause for 2 seconds in bottom position)

-rest 1:30 between sets-

Athletes Notes

Demo Videos

Dumbbell Good Mornings

ATG Split Squat – with 2 second pause in bottom

The ATG Split Squat is a newer movement. I highly recommend listening to Coach Michael from Mayhem Performance Coaching explaining this movement to ensure you are doing it properly.

Flow

12 Dumbbell Good Mornings, 12 ATG Split Squats (left) , 12 ATG Split Squats (right)

-rest 1:30-

10 Dumbbell Good Mornings, 10 ATG Split Squats (left) , 10 ATG Split Squats (right)

-rest 1:30-

8 Dumbbell Good Mornings, 8 ATG Split Squats (left) , 8 ATG Split Squats (right)

-rest 1:30-

6 Dumbbell Good Mornings, 6 ATG Split Squats (left) , 6 ATG Split Squats (right)

-rest 1:30-

Substitutions

Dumbbell Good Mornings –> if you have access you can scale to Banded Good Mornings

ATG Split Squat regression

Mayhem Moms

No modifications. If you need to, see the split squat regression above.

Bonus Stretching (No Measure)

1:00 Pigeon Stretch (each side)

1:00 Seated QL Stretch (each side)

1:00 Seal Stretch

Athletes Notes

Pigeon Stretch

Seal Stretch

Seated QL Stretch